This is a road cyclist Build-Peak-Race periods training plan designed by Joe Friel to prepare you for an A-priority road race in the last week of the plan. It is based on his book, The Cyclist's Training Bible. This plan is best started 12 weeks prior to your A-priority road race. It differs from the similarly titled "UNDER-50" plan in that there is a rest and recovery week every third week instead of every fourth week as in the UNDER-50 plan. Over-age-50 athletes who still recover quickly may use the UNDER-50 plan. Either heart rate or power may be used to gauge intensity in this plan.
This plan is intended for the over-age-50 cyclist who has been racing for one or more years. To start this plan you should be able to train about 12 hours a week. Over the plan's 12 weeks you will increase your weekly racelike intensity while weekly volume remains at about 12 hours (except for rest & recovery weeks every third week). There is an emphasis on high-intensity training to prepare you for the race. Optional strength workouts are included each week to maintain your gains made in the Base period (if you didn't lift in the Base period omit the strength workouts).
The plan uses common cycling language to describe the workouts and is easy to follow. By the end of 12 weeks you will have excellent fitness and be ready for your A-priority road race.
Your bike training zones (heart rate and/or power) should be set before starting the plan. (For a detailed description of how to set your zones go to http://www.trainingbible.com/joesblog/2009/11/quick-guide-to-setting-zones.html.)